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Auzzie
02-22-2011, 09:11 AM
Day 1 of my weight training.
Goals = to be 200lbs with 8% body fat by the end of the year & be closing in on the 1000lb club
weight = 198lbs, 18.64% BF (6 site skin caliper test)
Program = HCT12, 3 day split.

Background =
I have never stuck at weightlifting for more than a few months at a time and just followed the crowd at the gyms so id consider myself a complete newbie at this. I completed an Ironman triathlon on December 5th last year and was looking for a new goal to work towards. I was 180lbs on race day and have since enjoyed every damn food i craved over the last 18months multiple times, before i reached 200lbs with awesome fat i settled on my new challenge, joining the 1000lb club for squat, DL and Bench. I have no idea how long it'll take me but i'll get there!!! Any advice, tips or heckling is welcomed :hello:

Bench
bar/10
135/6
145/6
155/6
160/6/2/2/2

Pull ups
85/6
70/6
55/6
25/5+1/2/2/2

Military press
85/6
95/6
105/5+1/2
went down to 95/2/2

DB rows
40/6
50/6
60/6
65/6/2/2/2

Dips
85/6
55/6
40/6
25/6/2/2/2

felt good, guess its gonna take time to figure out what i can do for 6 as my maxes and to play around with the lead up set weights.

Auzzie
03-07-2011, 09:55 PM
Squat ~ 135/6 145/6 155/6/2/2/2
Deadlift ~ 135/6 155/6 185/6/2/2/2
Calf raise ~ 170/10 190/10 210/10 230/10/10
Curls ~ 55/6 60/6 65/6/2/2/2

Hanging knee raises 15/12/10

Auzzie
03-07-2011, 09:58 PM
Bench ~ 135/6 145/6 155/6/2/2/2
Pull ups ~ 90/6 75/3/3/3 (struggled with this today?)
Military press ~ bar/6 85/6 95/4/2/2/2
DB rows ~ 40/6 50/6 60/6 70/6/2/2/2
Dips ~ 190/6 90/6 60/6 (struggled here too, added skullcrushers)
Skull ~ 50/10 60/6 70/6/2/2/2

Auzzie
03-07-2011, 10:02 PM
Squat ~ bar/10 135/6 155/6 185/6 205/6/2/2/2 (didnt have box to judge depth)
Deadlift ~ 135/6 185/6 205/6/2/2/2
Calf ~ too sore!
Curls ~ bar/10 55/6 65/6 67/6/2/2/2

Hanging knee raises 15/15/10+5

Auzzie
03-07-2011, 10:05 PM
Bench ~ bar/10 135/6 145/6 155/6 165/5+1/2/2/2
Pull ups ~ 150/10 105/6 90/6 75/5/2/2/2
Military press ~ bar/10 85/6 95/6 95/5+1/2/2/2
DB rows ~ 40/6 50/6 60/6 70/6/2/2/2
Skull crushers ~ 40/10 50/6 60/6 70/6/2/2/2

Auzzie
03-07-2011, 10:07 PM
Squat ~ bar/10 115/6 135/6 165/6 175/6/2/2/2 (good depth on all)
Deadlift ~ 135/6 185/6 215/6/2/2/2
Calf ~ too sore still, think i strained them both
Curls ~ 50/6 60/6 70/6 75/6/2/2/2 (big jump up already!)

Hanging knee raises 15/15/10+5
rotator cuff 5/15/15/15

Auzzie
03-07-2011, 10:10 PM
Bench ~ bar/10 135/6 150/6 160/6 170/6/2/2/2
Pull ups ~ 150/10 105/6 90/6 70/6/2/2/2 (started using straps)
Military press ~ bar/10 85/6 95/6 105/4/2/2/2
DB rows ~ 40/6 50/6 66/6 75/6/2/2/2 (straps here too, think i can do more)
Skull crushers ~ 40/10 60/6 70/6 80/6/2/2/2

Auzzie
03-08-2011, 11:17 AM
Although I've never seen anyone in gym with them before i followed the advice of Stuart McRoberts and bought myself some 2.5lb and 1.25lb fractional weights so i can attempt to continuously, but slowly, keep upping the poundage.

So far my biggest challenge is trying to get enough calories in! I figured i normally eat about 2000 but from using the calculators on here, and from what I've read, i should be above 3000 with about 200 grams of protein!!

When i wake up, im not hungry, so im trying to force in some breakfast to get the day started right and get my metabolism fired up. Not sure what else to try here?

Auzzie
03-09-2011, 11:43 AM
Squat ~ bar/10 115/6 135/6 155/6 175/6 195/6/2/2/2 moving up baby! :evillaugh:
Deadlift ~ 135/6 215/6 2256/2/2/2
Calf ~ 185/6 225/6 276/6 295/6/2/2
Curls ~ 50/6 55/6 70/6 75/6/2/2/2
rotator cuff 7.5/15/15/15

Hanging knee raises 15/15/13+2

I wonder how long I'll be logging before someone will have anything to add?

chevelle2291
03-09-2011, 11:47 AM
You are progressing quickly. Good stuff Auzzie.

Not to be a jerk or burst your bubble, but reaching 200 lbs at 8% is going to most likely be impossible by the end of the year. I'm sure you will be very happy with your appearance, however, if you stick to the program and continue to eat well.


Are you currently dieting?

StLRPh
03-09-2011, 11:55 AM
Good luck with your plan and I hope you get to your goals or at least closer to them. Losing 20lbs of fat and gaining 20lbs of muscle would be a pretty impressive feat even over a 2+ year span.

Captain Awesome
03-09-2011, 11:59 AM
Good goals, good work. Subbed. Keep it up bro.

Auzzie
03-09-2011, 12:31 PM
You are progressing quickly. Good stuff Auzzie.

Not to be a jerk or burst your bubble, but reaching 200 lbs at 8% is going to most likely be impossible by the end of the year. I'm sure you will be very happy with your appearance, however, if you stick to the program and continue to eat well.


Are you currently dieting?

I know my goals are very lofty, I've always liked them like that in any aspect of life, it motivates me, doesn't discourage. In terms of "dieting" i am just trying to up my caloric intake because im struggling to get in more than 2000, i'm also trying to count my grams of protein and aiming for 200g's.

I know the diet is going to quickly limit me so its my focus at the moment, i tried using livestrong.com to track it daily but its a pain in the ass to stick too!!
Any nutritional advice to keep the gains coming would be greatly appreciated!!!!

Captain Awesome
03-09-2011, 12:51 PM
Getting 2000 calories is cake... You just need to know what to eat. What's you're diet looking like now? And tracking calorie is a pain in the ass, but very much necessary. Or at least until you get the idea of what your consumption is.

chevelle2291
03-09-2011, 01:15 PM
I know my goals are very lofty, I've always liked them like that in any aspect of life, it motivates me, doesn't discourage. In terms of "dieting" i am just trying to up my caloric intake because im struggling to get in more than 2000, i'm also trying to count my grams of protein and aiming for 200g's.

I know the diet is going to quickly limit me so its my focus at the moment, i tried using livestrong.com to track it daily but its a pain in the ass to stick too!!
Any nutritional advice to keep the gains coming would be greatly appreciated!!!!

Use Fitday and a food scale. Yes, it's a pain, but well worth it.

Auzzie
03-09-2011, 02:25 PM
Well, there's no point me doing this unless im gonna do it right so I'll start tracking it and post some sample days soon, thanks for the info.

Captain Awesome
03-09-2011, 02:44 PM
Well, there's no point me doing this unless im gonna do it right so I'll start tracking it and post some sample days soon, thanks for the info.

That's the attitude I like to see. ;)

Auzzie
03-09-2011, 05:10 PM
Went to the store to pick up a scale and some pre-made food storage containers so i could get on it tomorrow. Ended up having my world rocked twice! a chopping board that folds and a *****in strainer that's a giant spoon as well!!! Why cant i think of just one stupid idea like this and retire?!

https://lh4.googleusercontent.com/_8M1D8bU_BCc/TXgWMUZqRpI/AAAAAAAAAFs/GEsRzpD1pi0/scales.jpg

Captain Awesome
03-09-2011, 06:50 PM
Lol... My man. Way to commit. Great start bro.

Auzzie
03-10-2011, 09:07 PM
Today was the first day of tracking my nutrition. A pain in the ass but as im reading/learning, a necessary one for success. I also had 120oz of water.


https://lh4.googleusercontent.com/_8M1D8bU_BCc/TXmfUA4WX4I/AAAAAAAAAF8/wqYljubt-Ko/calories1.jpg

What do you guys think? Right now im just trying to make sure i get in 5-6 feedings, as much protein as i can and keeping the calories around 3000. Sound like an ok starting point??

NickAus
03-10-2011, 09:22 PM
Good own you mate!!

Mental strength is key to getting strong/big, mentally strong people are always the ones you see do well.

Looking forward to seeing you reach and surpass your goals!

Auzzie
03-11-2011, 10:36 AM
Bench ~ bar/10 135/6 155/6 175/6/2/2/2 *
Pull ups ~ 70/10 40/6 30/6/2/2/2
Military press ~ 65/6 85/6 105/6/2/2/2 *
DB rows ~ 70/6 80/6 85/6/2/2/2 *
Skull crushers ~ 50/10 70/6 85/3+75/3/2/2/2" *

The damn pull ups have been messing with my head cause at one gym i wasn't able to do anything near what i started at, i discovered today its because the assisted machine there is off in the numbers!! Tried to go up too much too soon on the skull crushers but the trainer was able to get me the 75 weight quick so i still did the 6 on the final set, I'll get it next time.
I'm gonna start putting a " * " next to all personal records cause it'll make me strive to increase the poundage gradually but continuously, which, is the goal!!

Auzzie
03-11-2011, 11:38 AM
I'm 3 weeks in to all this so i thought i better get some initial photos going. I had no idea how to "pose" or get good shots but its better than nothing. The only thing i noticed was the discrepancy in the left to right lat size and how tough it is to hold a strong flex!! :)

https://lh6.googleusercontent.com/_8M1D8bU_BCc/TXpiL_pk0RI/AAAAAAAAAGc/d0NtaAHCJjo/s512/frontdblebi.jpg

https://lh3.googleusercontent.com/_8M1D8bU_BCc/TXpiLh7KnBI/AAAAAAAAAGU/FkvYKcEf8g8/s576/backdblebi.jpg

https://lh5.googleusercontent.com/_8M1D8bU_BCc/TXpiL2NPu6I/AAAAAAAAAGY/RkU6Kc55_8c/s512/biside.jpg

https://lh4.googleusercontent.com/_8M1D8bU_BCc/TXpiaW_cRAI/AAAAAAAAAGg/AqGlLOmoOxE/s512/triside.jpg

https://lh6.googleusercontent.com/_8M1D8bU_BCc/TXpiKw94QfI/AAAAAAAAAGQ/DdQab7RrDAM/s512/legsfront.jpg

chevelle2291
03-11-2011, 01:03 PM
You actually have a very good base to start out with Auzzie. Good job.


I'm no diet expert, but I'd probably look into seeing how you'd feel on higher carbs and less fat. If you could hit your BW x .5 in fat grams you'd give yourself a lot more room for carbs and probably have more energy.

Auzzie
03-14-2011, 12:01 PM
DELOAD WEEK

Squat ~ 95/15 115/15 135/15/15
Dead lift ~ 135/15 155/15/15
Calf ~ 115/15 165/15 215/15/15
Curls ~ 55/15 65/15/15
rotator cuff 7.5/15/15

Hanging knee raises 15/15/15

my food was **** over the weekend, i feel terrible from it, not sure who came up with the term "deload" but it felt harder than a normal session!! im thinking of going up to a 4 day split next rotation, ideas?

Auzzie
03-16-2011, 11:05 AM
it was bound to happen sooner or later, an absolutely awful workout!! went to bed at midnight, didn't get up till 10:45, ate breakfast at 11:00, drunk my pre-workout drink on the way to the gym at 11:30 and it was all downhill from there :bang:

Deload workout 2

Bench ~ bar/15 95/15 115/15 135/15/10 (too much)
Pull ups ~ 90/13 95/13/10 (WTF is going on?!)
Military press ~ 75/15/15 (get me outta this gym now!)
DB rows ~ 40/15/15
Skull crushers ~ 40/15/15

once again this deload workout sucks, am i trying to go to close to max cause this week is killing me!
I'm thinking of going to 4 days a week and having a squat day, bench day, press day and DL day?? it'll mean i won't do as much of the big 3 but maybe my lower back will get to recover from DL better?

should i choose different exercises for the next round or keep it the same?

GazzyG
03-16-2011, 11:33 AM
Hey man, following your journal with interest.

Lots of commitment in here! You're a big bloke with a strong base so you should progress really quick!

Auzzie
03-18-2011, 10:08 AM
DELOAD WEEK, this whole week sucks!

Squat ~ 95/15 120/15 140/15/15
Dead lift ~ 135/15/15
Curls ~ 55/15 65/8+55/5 55/10+5 (so so tired)
rotator cuff 7.5/15/15
Calf ~ single leg raises +90lbs/15/15/15
Hanging knee raises 15/15 + with a side twist/16

glad this week is done, i need to eat, sleep and recover so i can hit next week fresh

Auzzie
03-21-2011, 11:41 AM
start of a new cycle...

Bench ~ bar/10 140/6 160/6 1806 190/5/2/2/2 *
Pull ups ~ 70/10 40/6 30/6/2/2/2 (these still suck!)
Military press ~ 70/6 90/6 110/6/2/2/2 *
DB rows ~ 70/6 80/6 90/6/2/2/2 *
Skull crushers ~ 50/10 60/6 706/6

things are back on track !!!!

GazzyG
03-21-2011, 11:44 AM
Great stuff mate, nice work!

Captain Awesome
03-22-2011, 12:41 PM
Keep cranking away. And yeah, deloads suck, but are very much a necessary part of training.

Auzzie
03-23-2011, 07:54 AM
Squat ~ 135/6 165/6 185/6 205/6 215/6/2/2/2 *
Deadlift ~ 175/6 195/6 215/6 235/6/2/2/2 *
Curls ~ 45/6 55/6 65/6 80/6/2/2/4 * had more in the tank on the last 2!
rotator cuff 10/15/15/12 *

Hanging knee raises 20/20/ 16(side lifts) *

Bests all round today, opticen down the hatch and ready for the day !!!!

Auzzie
03-23-2011, 12:03 PM
went to hair dresser who hasn't seen me in 4 weeks... "you're looking bigger, are you working out now?" " damn straight i am!!! " :) :) :)

Auzzie
03-25-2011, 12:44 PM
Bench ~ bar/10 140/6 160/6 1806 185/6/2/2/2
Pull ups ~ 70/10 40/6 30/6 (forgot my wraps, i hate pull-ups!)
Press ~ 70/6 90/6 110/6/2/2/2 *
DB rows ~ 70/6 80/6 90/6 95/6/2/2/2 *
Dips ~ BW/10 + bench dips, feet up with a 1sec squeeze at the top 15/15/15

the dips were suggested by a big guy at the gym after watching my bench, said this type of work would be better than the skullcrushers, thoughts?

Another week in the books....

Auzzie
03-28-2011, 11:04 AM
Squat ~ B/10 145/6 175/6 205/6 225/6/2/2/2 *
Deadlift ~ 135/6 185/6 225/6 245/6/2/2/2 * (first time with belt)
Curls ~ 50/6 60/6 70/6 80/6/2/2/2
rotator cuff 10/15/15/15 *

Hanging straight leg raises 10/6+4
Hanging knee raises 15/15

chevelle2291
03-28-2011, 11:15 AM
You're lifting damn good weight for just getting started. Nice job.

GazzyG
03-28-2011, 01:22 PM
Progressing so quickly, mate! Keep getting food down the hatch and you're gonna be at 300 for both squat and DL in no time flat, guarantee it!!

And I hear you on the hairdresser - it's great when people who haven't seen you notice. I went round to visit my mum a few weeks back, sitting down chatting with the family and out of nowhere she says; 'Jesus, your chest is looking huge.'

The random compliments are the best lol.

Auzzie
03-28-2011, 06:29 PM
Check out what my vegetarian wife cooked me for dinner....

https://lh6.googleusercontent.com/_8M1D8bU_BCc/TZEmEuza44I/AAAAAAAAAHE/pUZWJAL5n54/s640/pics1.jpg

1.3 pounds of rib-eye steak with 2 cups of steamed broccoli :strong:

Coke
03-29-2011, 11:01 AM
Wow, bet you smashed that meal too. Good luck with your goals, looks nice in here.

Auzzie
03-29-2011, 12:06 PM
Yesterdays food....

https://lh4.googleusercontent.com/_8M1D8bU_BCc/TZIfgEEhPtI/AAAAAAAAAHk/K-82S_6B_WY/s576/march28.JPG

GazzyG
03-29-2011, 12:12 PM
Got that diet nailed - epic protein in there bud, nice work.

Auzzie
03-29-2011, 08:46 PM
:swear::swear::swear::swear::swear::swear::swear::swear::swear::swear:

I'm so pissed off at the moment, i play squash at a pretty high level and since starting weights, and in particular deadlifts, my game has slowly started going to sh*t!

My lower back gets pumped with blood really quick and so tight i can only play 1-2 decent games before i can't reach anything. This is a problem! I'm not sure if i should reduce the frequency of the lift or wait for the body to adapt or decide which endeavor i want to pursue without the other ???

When i tried exaplining it to a guy i was playing he gave me the "don't make excuses" speech which f*cking pissed me right off !!!!

Auzzie
03-30-2011, 10:53 AM
Bench ~ bar/10 140/6 160/6 180/6/2/2/2
Pull ups ~ 105/6 90/6 75//6/2/2/2 (la fitness)
Press ~ 70/6 95/6 106/6/2/2/2
DB rows ~ 80/6 90/6/6
Dips ~ BW/10/10
seated dips 170/10 200/10

poor session but its cool, glad i still went.
not sure what i like for triceps, dips just kill the chest, suggestions?

GazzyG
03-30-2011, 11:19 AM
.... he gave me the "don't make excuses" speech which f*cking pissed me right off !!!!

http://cdn.smosh.com/smosh-pit/092010/haters-1.gif

Auzzie
04-01-2011, 09:59 AM
Squat ~ B/10 155/6 175/6 195/6 215/6 235/6/2/2/2 *
Deadlift ~ 185/6 225/6 255/6/2/2/2 *
Curls ~ 50/6 60/6 70/6 85/5/2/2/2 *
rotator cuff 10/17/17/17 *

hanging by hands knee raises 10/10 (just hurt the grip)
hanging side knee raises 16/16


overall, up up and up !!

Auzzie
04-01-2011, 10:00 AM
signature updated.. haha, "1000lbs... im coming for you!"

Auzzie
04-03-2011, 03:35 PM
NEW DIET KICKS OFF TOMORROW !!!

I paid Matt Kroczaleski to set me up with a diet to get me on the right track for muscle building without an excessive bulk. It was reasonably priced and i had confidence that he knows what he's doing in regards to building strength and size so i figured what the hell! We went back and forth via email a few times until he sent me my diet which gave me some more confidence that it would be tailored to me somewhat.

https://lh4.googleusercontent.com/_8M1D8bU_BCc/TZjmX77EGSI/AAAAAAAAAIE/LK0f7EPFaNM/5-380.jpg

I hit Costco hard today and stocked up on my options for protein, carbs and other stuff i needed.
Check out the hall i came away with...

https://lh3.googleusercontent.com/_8M1D8bU_BCc/TZjmIEYub5I/AAAAAAAAAIA/a6rXdm0-V-s/s640/pics1%20017.jpg

The diet has me eating 7 times on training days and 6 on the others which DOESN'T include a bedtime protein and other stuff shake! I think the extra carbs are going to be a challenge but i'm gonna stick with it the best i can for 12 weeks and see where i'm at... that's if i dont go broke first !

Auzzie
04-04-2011, 10:53 AM
weight 200.6

8:30am 70g carbs cereal + milk , 35g whey protein
10:30am 50g whole wheat pasta, 35g whey protein
12:30am Opticen
2:30pm 50g pasta, 5.5oz chicken breast
4:30pm 50g brown rice, 6 egg whites (needed 10!)
6:30pm 50g pasta, 8oz chicken breast
8:30pm 4oz sirloin , spinach salad, 2500mg evening primrose, 3g omega oils


im not gonna like getting up early just to eat!! felt really full and bloated by the time I'd eaten twice and had a pre-workout drink, ended up ok in the weight room except i was yawning like a Mother F'er !! hate that!!

workout

Bench ~ bar/10 135/6 155/6 175/6 190/6/2/2/2 *
Pull ups ~ 70/6 55/6 40/6 25/5/2/2/2
Military press ~ 70/6 95/6 105/6 115/6/2/2/2 * H-U-G-E :evillaugh:
DB rows ~ 70/15 80/10 i was fried by this point

I'll get triceps in there next workout, i was done!

Auzzie
04-05-2011, 09:46 AM
weight 199.4

9:30 50g kashi go lean + milk, 50g whey protein
11:30 50g whole wheat pasta, 50g whey protein
1:30 10.75oz sirloin steak, .75 cup of brown rice
5:00 10 egg whites, 1 banana
7:00 2 cups brocolli + carrots, 50g whey protein
10:00 1 cup of bartlet pears, 1 cup of sliced peaches

Auzzie
04-06-2011, 09:57 AM
weight 198.6

Workout

Squat ~ B/10 155/6 205/6 225/6/2/2/2
Deadlift ~ 185/6 235/6 275/6/2/2/2 *
Curls ~ 50/6 60/6 75/6 85/5/2/2/2 *
rotator cuff 10/15/15/15
Skull crushers on the bench 45/10 65/6
dips between benches 15/15



Squats didnt feel good with the weight on my neck, i strained something up there on Monday, had a massage yesterday but it doesn't feel right so i shortened the work there and tried to get a good set in there at least. I wanted 275 in DL's, i dont think i should jump up that much in one go though, i think the form went a little. I'm feeling lost of triceps, nothing feels right, any suggestions on a good supplementary triceps exercise for helping bench would be appreciated...

killxswitch
04-06-2011, 11:29 AM
You're gonna need a new goal for 2011 because at your pace you'll be in the 1000 lb. club by fall.

NickAus
04-06-2011, 09:29 PM
went to hair dresser who hasn't seen me in 4 weeks... "you're looking bigger, are you working out now?" " damn straight i am!!! " :) :) :)

NICE!

Hey, Im here :)

NickAus
04-06-2011, 09:29 PM
1200.....

Auzzie
04-06-2011, 09:36 PM
I'm not getting ahead of myself, I think by the end of my next 4 week cycle I'll be getting to the end of the really quick poundage jumps. Then again, i thought I'd reached the end of pressing quick jumps and had another 5lb jump Monday. I still haven't got out my micro plates i bought!!

I'm also wondering if the 1 rep max calculations from 6rep max's to 1 rep max's will be achievable come test day, i guess when i get closer i can start working some 3's, 2's etc...

GazzyG
04-07-2011, 04:10 AM
Strength is a strange roller-coaster of a thing, mate.

I went from Squatting 120kg for one rep, then exactly a week later was squatting it for six.

Our bodies aren't as predictable as a lot of people try to make out. You may well WAY surpass your goals by the end of the year.

Auzzie
04-08-2011, 10:46 AM
weight 196.4



Workout

Bench ~ bar/10 135/6 155/6 175/6 195/6/2/2/2 *

Pull ups ~ 70/6 55/6 40/6 25/6/2/2/2 BW/4 *

Press ~ 85/6 95/6 105/6 120/6/2/2/2 *

Close grip Bench ~ B/10 85/6 115/6 135/6 155/6 165/6/2/2/2 (pinky touching rough grip) *

DB rows ~ 75/6 85/6 95/6 100/6/2/2/2 *

PR's ALL ROUND F*CKERS !!!! can you tell im a little pumped? :evillaugh::evillaugh::evillaugh:

GazzyG
04-08-2011, 11:07 AM
Outstanding work mate!!

:strong:

Auzzie
04-18-2011, 09:51 AM
Last week i totally fell of the wagon, poor diet all week and absolutely no workout at all... :omg:

I'm starting a new 4 day program this week moving forward after last weeks very poor deload week.

MONDAYs ~ squat, DL, pull ups, DB rows
TUESDAYs ~ upper body TRX workout
THURSDAYS ~ lower body TRX workout
FRIDAY ~ Bench, press, hammer curl, close grip bench, chin ups



Today ~ just wanted to get back in the swing on things

SQUAT B/10 115/6 155/6 195/6 225/6/2/2/2
DEAD LIFT 135/6 205/6 255/6 275/6/3/3
PULL UPS 70/6 40/6 25/6 BW/4/3/3

i tore a callus on my right hand so i skipped the rows today, was already at 1 hr anyways!